Couch to 5k challenge

eclaire9

Is there anywhere to find this program for free online? I found a version that is $19.99 but thought I would see if there was a free DL kicking around.... sounds like a fantastic program and I have a doberman who LOVES to run, so she is the best running partner ever! Let me know

ETA: Nevermind found it! Awesome program... starting it tomorrow!

bonjour24

http://www.coolrunning.com/engine/2/2_3/181.shtml

that' s the c25k programme. and it's awesome!!!!

i'm not a natural athlete, i'm a natural couch potato!!! but c25k is awesome!! it got me going- it was realistic and achievable. i started at about 220lbs, and although it was difficult (because i had not ran for about 22 years, since i was a kid) it wasn't because i'm heavy. it was challenging at times because i was so unfit!!!!

i've graduated that now, and i'm doing the last 3 weeks of c210k (and running a 10k 2 weeks today, so that should fit in just fine!). then i'm onto hal higdon's half marathon training, because i'm doing that in october.

c25k is awesome. i can never sing it's praises highly enough. it has changed my health, my expectations of myself, my temper, has helped with my relationships, and my life is generally better! i am now a runner!

if anyone needs any encouragement from someone who's been there and come out the other side, let me know!

Lindsayrob

Hooorah -W5 day 1 and it was actually fairly easy! A five-minute run is now a doddle! Shows what a great app C25K is.
Great music thrown at me by my iphone today included "She moves in her own way' (Yes, my phone does sarcasm too) and Pencil full of Lead - the ultimate feelgood song. Apart from maybe I Feel Good!
And while I was running I was appreciating the fact that age brings you a lot more music to choose from!

berriman

We-ellllllll......not only did I do it, but I felt I could have done it twice! W3D1 - a breeze! Not once did I get out of breath, not once did anything hurt, and not once did I think, "Oh God, oh God, I'm going to die!" In fact, during the last run, for the last 60 seconds, I sped up considerably! And then ran up the hill to the play park, and whooshed down the giant slide....into the puddle at the bottom! :laugh: :laugh: :laugh:

There are no words to adequately convey my utter exhilaration and elation at not only being able to do today but being able to do it really well. It's as though something has now clicked into place. Today was definitely a good run day! :bigsmile:

That's awesome! Great new indeed. Keep at it and think, in a couple of weeks you'll be running 5k, and then you'll be thinking, 5k is an easy run, I want to go further!!

stephy52604

I started week 1 day 1 yesterday. I feel pretty good today but I think I need to stretch more before tomorrows run. Feel free to add me.

DanceYogaRun

We-ellllllll......not only did I do it, but I felt I could have done it twice! W3D1 - a breeze! Not once did I get out of breath, not once did anything hurt, and not once did I think, "Oh God, oh God, I'm going to die!" In fact, during the last run, for the last 60 seconds, I sped up considerably! And then ran up the hill to the play park, and whooshed down the giant slide....into the puddle at the bottom! :laugh: :laugh: :laugh:

There are no words to adequately convey my utter exhilaration and elation at not only being able to do today but being able to do it really well. It's as though something has now clicked into place. Today was definitely a good run day! :bigsmile:

Awesome! That's so good to hear! I'm starting Week 3 Monday and just had a peek at the 3 minute part. I think I can; I think I can!

Oh my gosh! You were so right! W3D1 was my easiest run, yet! I wonder what W4 looks like. Haha

Lindsayrob

Two shocks today. Started w5d2 expecting a repeat of w5d1's 3x5 minute runs (well you would, wouldn't you?), so was a little taken aback when I realised it was two eight minute runs!
The second shock was that I managed it, and even stepped the pace up slightly!
Music highlight: Thank you Joshua Radin for Brand New Day
Good luck to everyone who's running today - looking forward to reading your reports!

TheGoktor

We-ellllllll......not only did I do it, but I felt I could have done it twice! W3D1 - a breeze! Not once did I get out of breath, not once did anything hurt, and not once did I think, "Oh God, oh God, I'm going to die!" In fact, during the last run, for the last 60 seconds, I sped up considerably! And then ran up the hill to the play park, and whooshed down the giant slide....into the puddle at the bottom! :laugh: :laugh: :laugh:

There are no words to adequately convey my utter exhilaration and elation at not only being able to do today but being able to do it really well. It's as though something has now clicked into place. Today was definitely a good run day! :bigsmile:

Awesome! That's so good to hear! I'm starting Week 3 Monday and just had a peek at the 3 minute part. I think I can; I think I can!

Oh my gosh! You were so right! W3D1 was my easiest run, yet! I wonder what W4 looks like. Haha

So it's not only me then! Amato mio says he finds this week much harder, but honestly, I find it really easy! I wonder if I'll still be saying this on Friday when I start W4!! Congrats on your progress so far - isn't it a fab feeling?!

TheGoktor

Two shocks today. Started w5d2 expecting a repeat of w5d1's 3x5 minute runs (well you would, wouldn't you?), so was a little taken aback when I realised it was two eight minute runs!
The second shock was that I managed it, and even stepped the pace up slightly!
Music highlight: Thank you Joshua Radin for Brand New Day
Good luck to everyone who's running today - looking forward to reading your reports!

Well go you! Isn't it great when you discover what you *can* do?! I'm really looking forward to running tomorrow! x

Lindsayrob

Two shocks today. Started w5d2 expecting a repeat of w5d1's 3x5 minute runs (well you would, wouldn't you?), so was a little taken aback when I realised it was two eight minute runs!
The second shock was that I managed it, and even stepped the pace up slightly!
Music highlight: Thank you Joshua Radin for Brand New Day
Good luck to everyone who's running today - looking forward to reading your reports!

Well go you! Isn't it great when you discover what you *can* do?! I'm really looking forward to running tomorrow! x

And I'm looking forward to reading about it!

jellyfishjen

Have just started this program. Well I'm on week 2 day 1 and found it very very hard, but I pushed on through. Reading your posts encourages me to keep going. I am doing the treadmill version. I am 51 and have never been into running, more a dancer. Not sure that even what I'm doing now can be called running more of a shuffle. Glad that I now have 48hrs to build up the courage to give it another go. :noway:

Theweebarrell

Hi

Can you tell me where to get the treadmill version please and is the app for your iphone free

TheGoktor

Have just started this program. Well I'm on week 2 day 1 and found it very very hard, but I pushed on through. Reading your posts encourages me to keep going. I am doing the treadmill version. I am 51 and have never been into running, more a dancer. Not sure that even what I'm doing now can be called running more of a shuffle. Glad that I now have 48hrs to build up the courage to give it another go. :noway:

Jen, firstly, congratulations on starting - go you! Secondly, if it's any consolation, by the end of every day of weeks 1 & 2, I was doing the zombie shamble! Honestly, it was pitiful, but like you, I persevered because I was determined to not let it beat me. (W1D3 is easier than W1D1, by the way.) I repeated W2D3 once because I wasn't convinced I was ready for W3 but you know what? I needn't have been concerned! I'll be on the last day of W3 tomorrow, and while I have no idea whether I'll find W4 difficult or not, I know I will not give up and that I *will* be able to do it. And so will you!

TheGoktor

Hi

Can you tell me where to get the treadmill version please and is the app for your iphone free

Bumping this for you.

I think it's the same app, but someone else will be able to let you know. I use the Bluefin one, which I think is the official one, and is paid for but I believe runkeeper.com has a free one.

http://runkeeper.com/running-app

You might find this useful for programming runkeeper...

http://www.c25k.com/c25k_treadmill.html

Good luck with doing c25k - I hope you enjoy it as much as I do!

jamieleo30

what is te c25k etc etc , and the w1d3 wid2 etc etc ? what do they mean ? im a blonde !!!!!

donne103

I just joined My Fitness Pal and just started C25K today. I'm Erin, 28 years old. I have two children, whom I can thank for all the extra weight! I've lost about 15lbs over the course of the last year or so, but I really need to buckle down and make some progress. I hope this will be the time that works for me!

nickyevans

I am doing my first run of week 7 today... it will be hard but I am looking forward to the challenge!

nickyevans

what is te c25k etc etc , and the w1d3 wid2 etc etc ? what do they mean ? im a blonde !!!!!

Couch to 5km and w = week and d= day e.g. The w6d3 run is 25 minutes non stop etc.

jamieleo30

oh i see , many thanks for helping a blonde confused male !!!!!

Lindsayrob

Hi

Can you tell me where to get the treadmill version please and is the app for your iphone free

Hi - I just use the ordinary iphone app on the treadmill, it works fine. I'm pretty sure the app was a couple of quid I think, but there is somewhere you can download podcasts.

Just googled and found this:
http://www.c25k.com/

There's a treadmill version on there

Hope that helps!

Lindsayrob

Hi

Can you tell me where to get the treadmill version please and is the app for your iphone free

Hi - I just use the ordinary iphone app on the treadmill, it works fine. I'm pretty sure the app was a couple of quid I think, but there is somewhere you can download podcasts.

Just googled and found this:
http://www.c25k.com/

There's a treadmill version on there

Hope that helps!

Doh! Just realised Gok has done this all for you already - that will teach me to jump right in before checking all the posts!

TheGoktor

Hi

Can you tell me where to get the treadmill version please and is the app for your iphone free

Hi - I just use the ordinary iphone app on the treadmill, it works fine. I'm pretty sure the app was a couple of quid I think, but there is somewhere you can download podcasts.

Just googled and found this:
http://www.c25k.com/

There's a treadmill version on there

Hope that helps!

Doh! Just realised Gok has done this all for you already - that will teach me to jump right in before checking all the posts!

LOL! I do that soooo much! :laugh:

DanceYogaRun

Week 3 is in the bag! I didn't feel like i was running enough so I ran extra after each interval this time. Bring on week 4!

jellyfishjen

I have had to go back to week 1. This old body is not at all use to running. But I am happy to stay on week 1 until my body is stronger. At least I'm moving.

TheGoktor

I have had to go back to week 1. This old body is not at all use to running. But I am happy to stay on week 1 until my body is stronger. At least I'm moving.

Yep - as long as you're moving! Go you for persevering!

TheGoktor

Week 3 is in the bag! I didn't feel like i was running enough so I ran extra after each interval this time. Bring on week 4!

W3 is great, isn't it? I was the same - did extra runs at the end!

jellyfishjen

So I'm sticking to week 1 program till whenever for now. But tonight while power walking around our beautiful harbour, decided to try a little run/shuffle it felt good. So i kept doing it when I felt the urge. I even ran up and down the opera house steps. Not bad for a 51 year old, 97kg woman. Family worry about me walking of a night, you know being mugged. But honestly it would take a brave mugger to take on a hormonal big woman. Plus now with running try catching me. :laugh:

TheGoktor

So I'm sticking to week 1 program till whenever for now. But tonight while power walking around our beautiful harbour, decided to try a little run/shuffle it felt good. So i kept doing it when I felt the urge. I even ran up and down the opera house steps. Not bad for a 51 year old, 97kg woman. Family worry about me walking of a night, you know being mugged. But honestly it would take a brave mugger to take on a hormonal big woman. Plus now with running try catching me. :laugh:

Fantastic - that's so good to hear! I'm really impressed that you can run up those steps! :flowerforyou:

I did W4D1 today and I have to say that the guy who wrote c25k knew a thing or two about psychology! The first three minutes was fine - easy even. The first three minutes of the five minute run (first one) worked me a bit harder (I'm still not 100% recovered from being ill at the weekend, so I'm guessing that's why); however, as soon as I heard that "You have two minutes to go", I perked up, and when I got told there was only one minute to go, I sped up! The same thing happened on the next two runs, although the second five minute one was much easier than the first. Isn't it great though, how even when you think you have nothing else to give, and start doubting your ability, you hear that notification and it gives you a boost?!

I'm really pleased to say that I didn't need to ice my thighs at all afterward! I'm still not convinced that in five runs' time, I'll be able to run 20 minutes non-stop but hey, I said I didn't think I'd be able to do three minutes, then five minutes! I keep telling myself, "Trust the programme. Trust the programme."!

Tell you what though - the park I run in is always windy, and today it's been exceptionally so....I'm sure running *into* the wind really helps, despite it being quite difficult at times! :laugh:

TheMrsBee

wow, so many people do this! i am about to start mine tonight after work. i am rubbish at running so hopefully it helps me. i am also doing 30 day shred so my legs are aching from that too.

Good luck and i hope you all succeed! x

PeachyKeene

I just finished Week 3. It wasn't bad, but I didn't feel like running more after I finished the program. I am a little worried that I am just not going to ever enjoy running.